Lean beef mince browned with garlic and soy, with broccoli, over white rice. Fifteen minutes.
Ground beef is done at 71 C (160 F), the USDA safe minimum. The library measures it cooked; start with about 150 g raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 120 g lean beef mince, 5% fat (cooked weight)
- 180 g white rice (cooked weight)
- 120 g broccoli
- 8 g soy sauce (tamari if gluten-free)
- 5 g garlic
Method
- Cut the broccoli into small florets and crush the garlic.
- Brown the mince in a hot pan for five to six minutes, breaking it up, until no pink remains. Pour off any fat.
- Add the garlic and the broccoli with a splash of water, cover, and cook for three minutes until the broccoli is bright and tender.
- Stir in the soy sauce and serve over the rice.
What this plate gives you
Five percent lean beef mince is about 26 g of protein and 5 g of fat per 100 g cooked, which is how a beef bowl comes in at 9 g of fat; 120 g of it gives about 31 g of the 40 g of protein and the rice the rest. At 496 calories it is a quarter of a 2,000-calorie day. The mince is measured cooked; start with about 150 g raw, brown it hard in a dry pan and add the soy at the end so it does not steam.
Swaps
- Brown rice: about 4 g more fibre.
- Turkey mince for the beef: about the same numbers.
- Ginger with the garlic: no change to the numbers.
Keeping it
This reheats well. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule).
